3S Short Inverval Swim/ RP shirt fundraiser

Grundler
Bill Grundler’s recovery inspired shirts that benefit the Resiliency Project
Place order on paypal $35, international add $20 for shipping
per shirt $35.00 (international orders add $20 shipping total $55) and send to Grundlerine@gmail.com. In the comments include shirt size, type( t-shirt or women’s tank) your email, and mailing address.
Order deadline: Sept.27th

SWIM (SS)
5-10 Minutes Mobility
Episode 315: Great New Shoulder Fix-Internal Rotation Tack and Stretch
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Fist / Open Finish
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
8 x 20:10
15-20 minutes warm down

SS Short Interval/ 3S Swim 8-26-14

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SWIM (SS& 3S)
5-10 Minutes Mobility
Quick Diagnostics and First Fixes: Common Swimming Faults | Pro Episode # 74
MWOD PRO Required
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Sneaking Up on Air
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
8X :30 on, :30 off
15-20 minutes warm down.

BIKE (SS)
5-10 Minutes Mobility
Psoas Flossing and Biker Hips | Episode 301
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Climbing Drills: Powerful and Balanced Cycling
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.

6X :30 on, :30 off
15-20 minutes warm down.

RUN (3S)
5-10 Minutes Mobility
Episode 49: Running in Overextension with Fixes and The Machine
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Paradiso CrossFit Running – Wall Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

6x :30 on, :30 off
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 269: On the Spot MobRx for Tight Hips
Dynamic warm up
500m easy
5-10 minutes drill work:
CrossFit Rowing Tips With Shane Farmer Episode 2
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
8X :30 on, :30 off
10-15 minute cool down.